Kristen's Recipes

4 boneless chicken breast halves
2 T. vegetable oil
3/4 cup Hot Mango Chutney
1/2 cup dry white wine, or chicken broth
2 cloves garlic, finely chopped
1/2 tsp. salt
1/2 tsp. curry powder
1/4 cup flour

Coat chicken lightly with flour. Heat vegetable oil in large skillet over medium-high heat. Add chicken; cook for 2 to 3 minutes on each side or until browned. Combine chutney, wine, garlic, salt and curry powder in medium bowl; pour over chicken. Reduce heat to low; cover. Cook, stirring occasionally, for 20 to 25 minutes or until chicken is no longer pink in center. Remove chicken. Increase heat to medium-high. Cook sauce, stirring frequently, for 1 to 2 minutes or until slightly thickened. Pour sauce over chicken before serving. Serves 4.

4 Chicken breasts
1/2 cup plain nonfat yogurt
1/4 mango and paw paw chutney
2 T. wholegrain mustard
1 T. Worcestershire sauce
1 T. lemon juice
1 T. apricot jam
pinch of salt

Prepare chicken by removing excess fat and place chicken in flat baking tray. Mix all other ingredients together and pour over chicken. Marinated in fridge for at least an hour. prepare BBQ hot plate or grill with oil. When plate is hot put on chicken and grill for five minutes each side or until cooked. Cooking time will depend on thickness of each breast.

1/3 cup reduced-sodium soy sauce
1/4 cup fresh lemon juice
1/4 cup honey
1/2 tsp. hot pepper sauce
1-1/2 tsp. cornstarch
1 T. water
2 tsp. canola oil, divided
4 skinless, boneless chicken breast halves (about 4 oz. each), cut into 1-inch cubes
1/4 cup chopped green onions
3 cloves garlic, minced
2 medium red bell peppers, slice (about 2 cups)
2 medium yellow bell peppers, diced (about 2 cups)
1 cup broccoli flowerets
1 medium carrot, chopped (about 1 cup)

In a small bowl, combine soy sauce, lemon juice, honey, and hot pepper sauce. Mix well. In another small bowl, combine cornstarch and water. Mix well. In a large nonstick skillet or wok, heat 1 tsp. oil over medium-high heat until hot but not smoking. Add chicken; stir-fry, until no longer pink, about 4 minutes. Place chicken on a plate. Cover with foil to keep warm. Add remaining oil to skillet. Add green onions and garlic; stir-fry for 15 seconds. Add red peppers, yellow peppers, broccoli, and carrot. Stir-fry for 3 minutes. Add soy sauce mixture. Bring mixture to a boil. Return chicken to skillet. Stir in cornstarch mixture. Cook, stirring constantly, for 1 minute. Serve immediately.

Yield: 4 Servings

Calories: 284
Fat: 4 g

2 jumbo onions (about 1 pound each)
1 pound medium-size red potatoes
9 medium-size chicken thighs (about 3 pounds)
1 T. olive or salad oil
1 cup chicken broth
1/3 cup dry white wine
1 tsp. dried thyme leaves
1/2 tsp. coarsely ground black pepper
8 Kalamata olives or ripe olives
1 small bunch spinach

Slice onions. Cut potatoes into 2-inch chunks. Remove skin and fat from chicken thighs. In nonstick 12-inch skillet over high heat, in hot olive or salad oil, cook chicken thighs until browned on both sides. Add onions, potatoes, chicken broth, white wine, thyme, black pepper, and olives; over high heat, heat to boiling. Reduce heat to low; cover and simmer about 20 minutes or until juices run clear when chicken is pierced with a knife and vegetables are tender. Stir in spinach; cook 1 to 2 minutes until spinach just wilts.

Yield: 6 Servings

Calories: 285
Fat: 8g

3 skinless, boneless chicken breast halves (about 12-oz.), cut into strips
1 tsp. Italian seasoning
1 14-1/2-ounce can Chicken Broth or Vegetable Broth
1 14-1/2-ounce can pasta-ready diced tomatoes, undrained
1-1/2 cups instant white or brown rice
1 cup halved zucchini slices (approx. 1 small zucchini)

Lightly spray 10-inch nonstick skillet with no-stick cooking spray. Stir-fry chicken with Italian seasoning over medium-high heat 3 minutes or until chicken is no longer pink. Stir IN broth, tomatoes, rice and zucchini. Bring to a boil; reduce heat. Simmer 5 minutes, stirring occasionally. Remove from heat. Cover; let stand 5 minutes or until most of liquid is absorbed.

Yield: 4 Servings

Calories 280
Fat 1g
Fiber 3g

3 skinless, boneless chicken breast halves (about 12-oz.), cut into strips
1 tsp. dried basil
3 cups cut-up vegetables (red and yellow bell peppers or broccoli) or 16-ounce bag frozen Italian-style vegetables
1 14-1/2-ounce can Chicken Broth
1/4 cup all-purpose flour
1/2 cup nonfat sour cream
2 T. grated Parmesan cheese
Hot cooked spinach linguine or other pasta, if desired

Lightly spray 4-quart saucepan with no-stick cooking spray. Stir-fry chicken with basil over medium-high heat 3 minutes or until chicken is no longer pink. Stir in vegetables; continue cooking 3 minutes. Combine broth and flour until smooth. Stir into chicken mixture. Bring to a boil; reduce heat. Simmer 3 minutes, stirring frequently. Remove from heat. Stir in nonfat sour cream and Parmesan cheese. Serve over pasta. If desired, garnish with a small amount of additional Parmesan cheese.

Yield: 4 servings

Calories 190
Fat 2g
Fiber 2g

1 Whole small Roasting Chicken
1 lg. Onion, thinly sliced
2 C. Shredded Zucchini (about 1/2 pound)
1/2 C. grated Carrot
2 cloves Garlic, minced2 T. Olive OIl
1 1/2 tsp. dry Tarragon
2 T. + 2 tsp. Lemon Juice
1/2 tsp. lemon zest
salt & pepper to taste

Heat oven to 375. sauté onion, zucchini, carrot, and one clove garlic in chicken stock until it is soft, but not browed. Stir in 1//2 tsp tarragon, 2 tsp. lemon juice, lemon peel; salt & pepper to taste. Set aside and let cool. Stuff chicken with cooled vegetable mixture. Mix all remaining ingredients. Roast chicken for 1 – 1 1/2 hours, basting frequently with oil mixture until temperature of thickest part of the breast reaches 170 degrees. Cover with foil if skin browns too quickly.

2 C. Cattavelli or other chunky pasta shape
2 1/2 oz. Sweet Italian Turkey Sausage, casing removed
1 C. Marinara Sauce
1/2 C. part-skim Ricotta, room temperature
1/4 C. chopped Parsley
3 T. Parmesan Cheese
Pepper

Cook pasta, drain, and set aside; keep warm. Heat a nonstick skillet over medium-high heat. Crumble in sausage and cook until browned; drain off fat and stir in sauce. Reduce heat to low and simmer five minutes. Combine the ricotta, parsley, parmesan and pepper in a small bowl. To assemble toss the hot pasta with the sauce and sausage; top each serving with a dollop of the cheese.

1 C. 258 calories, 8g fat, 3g fiber

2 T. EE Olive Oil
4 boneless, skinless Chicken Breasts
1 lg. Onion, sliced
2 cloves Garlic, minced
1 T. fresh Rosemary leaves, chopped
1/2 C. Chicken Broth
Salt & Pepper

Heat the oil in a large skillet over medium heat. Sauté the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and brother. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.

Yield: 4 servings
Calories: 217
Fat: 8g
Fiber: 1g

3/4 pound Italian turkey sausage
1/2 cup finely chopped onion
1 tsp. finely minced garlic
1/2 mushrooms, thinly sliced
2 cups chopped, canned Italian tomatoes
3 oz. tomato paste
1 tsp. dried oregano
1 tsp. dried basil
2 T. finely chopped parsley
1/4 tsp. fennel seeds
Crushed red pepper flakes
Salt
Freshly ground pepper
9 lasagna noodles, cooked according to package directions
1/2 pound part skim (or fat free) mozzarella, shredded
1/2 pound low fat (or fat free) cottage cheese
1 cup shredded Parmesan

In a large pot over medium heat, brown the sausage until it is no longer pink, breaking the pieces with the back of a fork. Add the onion, garlic, and mushrooms, and sauté, stirring, for about 5 minutes. Add the tomatoes, the tomato paste, 1/4 cup water, and all the seasonings. Reduce the heat to a simmer, cover and cook for 1 to 1 1/2 hours, stirring occasionally. The sauce can be made ahead and refrigerated or frozen. Preheat oven to 350 degrees. Lightly spray a 7×11-inch baking dish with oil. Coat the dish with a little of the sauce. Cover with 3 noodles and cover the noodles with half of the mozzarella, then half the cottage cheese; sprinkle with a third of the Parmesan. Spoon on just enough sauce to cover. Repeat with noodles, cheeses, and sauce. End with a third layer of noodles, sauce, and the remaining Parmesan. Bake covered for 30 minutes. Uncover and bake 15 minutes longer. Let it stand 10 minutes before cutting.

1/2 lb. hot Italian turkey sausage, sliced 1/4 inch thick
1 can (14 1/2 oz) Del Monte Diced Tomatoes with Garlic & Onion
1 1/4 C. chicken broth
1 C. uncooked long grain rice
1 can (15 1/4 oz.) Sweet Peas, drained (I may try 1 C. frozen, i hate canned peas)
1/4 lb. raw medium shrimp, shelled and deveined

Brown sausage in large skillet; drain. And tomatoes, broth and rice, bring to boil. Cover and simmer 25 minutes, adding peas and shrimp during last 8 minutes. Garnish with sliced green onion, if desired.

Yield: 4 servings
Calories: 320
Fat: 6.1g
Fiber: 3.5g

4 half boneless chicken breasts, skinned
1 T. olive oil
1/2 tsp. rosemary, crushed
12 small black ripe pitted olives (optional)
1 can (14 1/2oz) Del Monte Diced Tomatoes with Basil, Garlic and Oregano
1 green pepper, cut in thin strips
1 large carrot, cut in 3-inch julienne strips

Brown chicken in oil in skillet. Sprinkle with rosemary: salt and pepper to taste, if desired. Add remaining ingredients; bring to boil. Cover and cook 3 minutes over medium heat. Uncover, cook over medium-high heat 5 minutes or until thickened.

Yield: 4 servings
Calories: 204
Fat: 7.3g
Fiber: 1.5g

1 T. chicken broth (more if needed)
1 small onion, chopped
8 skinless chicken thighs
2/3 C. ketchup
1/3 C. brown sugar
1 1/2 T. cider vinegar
1 tsp. dry mustard
2 C. fresh or frozen cranberries

sauté the onion 8 to 10 minutes in the chicken broth. Add more broth if necessary. Place the chicken in one layer in a baking pan. Pour onion mixture over chicken and bake for 25 minutes at 375 degrees F. Pour sauce mixture over top and bake an additional 20 minutes.

Yield: 4 servings
Serving Size: 2 thighs + 1/4 sauce

Calories: 346
Fat: 6.2
Fiber: .8g

To make with 4 skinless chicken breasts, cover and bake at 375 for 30 minutes.  Uncover and cook another 15 minutes.  The chicken should reach 165 degrees.  If they are thinner, it may take less time.  Remove at 165 so it doesn’t dry out.

4 (6-8 oz. each) boneless, skinless chicken breasts
4 slices (thin) prosciutto
2 slices (thin) Mild Provolone, halved
1 C. Fresh Spinach
1/2 C. matchstick carrots
1 bag (12 oz) Artichoke Hearts, thawed
Kitchen string
Flour
4 T olive oil
1 C. chicken broth
1 jar (16 oz) Artichoke Pizza Toppers

Place chicken breasts, smooth side up in a plastic food storage bag. lb. both sides of breast with meat tenderizer mallet to even thickness (about 1/4 inch). (For best results, start in center, pounding outwards.) Place 1 slice prosciutto and half slice cheese on each breast. Layer spinach, carrots and 1/2 bag artichoke hearts in equal amounts atop each breast. Carefully roll chicken breasts, long side to long side, into log-shaped rolls (roulades). Tie each roulade securely with 3 pieces kitchen string; dust each lightly with pan searing flour. Heat oil in braising pan on MEDIUM-HIGH. When oil begins to smoke faintly, add meat to pan. When lightly browned, turn; continue browning on all sides. Add remaining artichokes, chicken broth and pizza topper. Cover; reduce heat to MEDIUM-LOW. Simmer about 20 min; remove cover. Simmer 10 min. Remove meat from pan; cut off strings and remove. Slice roulades into discs; serve with sauce. Option: Top with shredded Asiago cheese.

Yield: 6 servings
Serving Size: 4 oz. roulade slices with 1/2 C. sauce

Calories: 310
Fat: 15g
Fiber: 4g

1/4 C. low-salt chicken broth
3 T. balsamic vinegar
2 tsp. honey
1/4 tsp. salt
1/4 tsp. pepper
1 pound turkey breast cutlets – 1/4 inch thick
2 tsp. olive oil
Cooking spray
2 garlic cloves – minced
2 C. red, yellow and green bell peppers, seeded – cut into strips

Combine the first 3 ingredients in a bowl, and set aside. Sprinkle salt and pepper over both sides of turkey; set aside. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add garlic; sauté 30 seconds. Add turkey; cook 2 minutes on each side or until done. Remove turkey from skillet; set aside, and keep warm. Reduce heat to medium. Add bell pepper; sauté 2 minutes. Add broth mixture to skillet; cook 30 seconds, stirring constantly. Spoon sauce over turkey.

Yield: 4 servings
Serving size: 3 1/2 oz. cooked turkey and 1/3 C. glazed peppers

Calories: 170
Fat: 3g
Fiber: 0g

2 T. Kraft 100% Grated Parmesan Cheese
2 tsp. chili powder
4 small boneless skinless chicken breast halves (lb)

Mix cheese and chili powder in pie plate. Add chicken; turn to evenly coat all sides. Place chicken on ungreased baking sheet. Bake at 350 for 30 minutes or until chicken is cooked through.

Yield: 4 servings
Calories: 150
Fat: 4g
FIber: 0g

1 tsp. vegetable oil
1/2 C. chopped red onion
1 1/2 tsp. minced fresh or 1/2 tsp. dried thyme
4 skinned/boned chicken breast halves (cut them in half again)
1/2 C. seedless sugar-free raspberry preserves
2 tbls. balsamic vinegar
1/4 tsp. salt
1/4 tsp. pepper

Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion; sauté 5 minutes. Combine thyme and 1/4 tsp. salt; sprinkle over chicken. Add chicken to skillet; sauté 6 minutes on each side (or until done). Remove chicken from skillet; keep warm. Reduce heat to medium-low and add preserves, vinegar and pepper, stirring constantly until the preserves melt. Spoon raspberry sauce over chicken.

Yield: 4 servings
Calories: 152
Fat: 1.7g
Fiber: 0g

4 (4oz.) boneless skinless chicken breasts
2 potatoes, peeled & cut into chunks
1 can of campbell’s french onion soup
garlic powder
pepper

Preheat oven to 350*. Season both sides of chicken with garlic powder and pepper and brown in skillet that has been sprayed with cooking spray. Place in 8″ baking dish that has been sprayed. Cover chicken with potato chunks. Pour the soup over the chicken and sprinkle with pepper. Cover with foil and bake 40-50 minutes or until potatoes are tender.

Yield: 4 servings
Calories: 212
Fat: 1.33
Fiber: .8g

Grilled Chicken Paillard with Lemon and Black Pepper and Arugula-Tomato Salad

1/4 C. freshly squeezed lemon juice

1 small shallot, chopped

1/4 C. pure olive oil

1/4 tsp. coarsely ground fresh black pepper

4 boneless, skinless, chicken breasts, pounded thinly

Salt

1/2 lb. arugula

2 ripe beefsteak tomatoes, diced

1 small red onion, peeled, halved and thinly sliced

2 T. red wine vinegar

2 T. extra-virgin olive oil, plus additional for garnish

Lemon halves, for garnish

 

Whisk together lemon juice, shallot, olive oil and black pepper in a large baking dish. Add the chicken, turn to coat and marinate in the refrigerator for 30 minutes. Preheat grill to high. Remove chicken from marinade, season with salt on both sides and grill for 2 to 3 minutes per side or until golden brown and just cooked through. Combine arugula, tomatoes and onions in a large bowl, toss with the vinegar and oil and season with salt and pepper, to taste. Place each paillard on a large plate, drizzle with extra-virgin olive oil and top with some of the arugula-tomato salad. Garnish with lemon halves.

1 tsp. olive oil, divided
2 C. diced crimini or button mushrooms
1 large garlic clove, minced
1/4 tsp. pepper
4 (4-oz.) skinned, boned chicken breast halves
4 (1/2-oz.) slices Gouda or fontina cheese
3/4 C. low-salt chicken broth
1/4 C. Madeira or dry sherry
1 tsp. cornstarch
1 tsp. water
4 small crimini or button mushrooms, halved (optional)
Thyme sprigs (optional)

Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add diced mushrooms and garlic; sauté 3 minutes. Stir in pepper, and set aside. Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff 2 T. mushroom mixture and 1 slice cheese into each pocket. Heat 1/2 tsp. oil in skillet over medium-high heat. Add chicken; cook 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add broth and Madeira to skillet. Bring to a boil; cook 2 minutes or until reduced to 3/4 C.. Combine cornstarch and water; add to skillet. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken; garnish with mushrooms and thyme, if desired.

Yield: 4 servings
Serving size: 1 chicken breast half and 2 T. sauce

Calories: 207
Fat: 6.9g
Fiber: 0.5g

1 C. Chopped onion
3/4 C. chopped carrots
3/4 C. Chicken Stock
1/2 C. Pearl Barley
1/2 tsp. Poultry Seasoning
1 clove Garlic, minced
4 Chicken Breasts
2 T. fresh snipped parsley

In a medium saucepan combine onion, carrots, stock, barley, poultry seasoning, and garlic. Heat mixture to boiling. Pour hot mixture into a 11/2-quart casserole. Arrange chicken breasts atop mixture. Bake, covered, in a 350° oven for 1 hour or till barley and chicken are tender. Sprinkle with parsley.

2 cloves garlic – minced
1 C. fresh mushrooms – chopped
1 C. cooked spinach — chopped and drained
1/8 tsp. nutmeg
1 C. cooked white rice
1 C. carrots — grated and blanched
1 T. fresh parsley — chopped
1/8 tsp. thyme
1/8 tsp. sage
Dash pepper
2 1/2 lb. turkey breast, boneless and skinless
2 T. honey
2 tsp. Dijon mustard
1/3 C. Breadcrumbs

Sauté garlic for 1 minute; add mushrooms and sauté over medium-high heat until all liquid has evaporated. Transfer to mixing bowl and add spinach and nutmeg, mixing well; set aside. In separate bowl combine rice, carrot, parsley, herbs, and pepper; set aside. Preheat oven to 350. Lay turkey breast flat; pull out the tendons from the 2 fillets over to the outside. Cover breast with sheet of wax paper and using a meat mallet, lb. to about 1 inch thickness, forming a butterfly or free form rectangle shape. Spread spinach mixture evenly over turkey to about 1 inch from edge of meat, forming a rectangular shape with mixture; top with rice mixture. Fold sides and ends of breast over stuffing to enclose; secure sides and ends with toothpicks. Transfer, seam side down to rack in roasting pan; cover pan with a tent of foil and roast for 1 1/2 hours. Remove roast from oven and increase oven temperature to 425. Combine honey and Dijon mustard. Remove toothpicks from roast; spread honey mixture over roast and sprinkle with crumbs, making sure top and sides are coated. Return roast to oven and roast until topping is lightly browned, 10-15 minutes.

1/4 C. lemon juice
1 T. ground coriander
1 tsp. chili pepper flakes
3 cloves garlic, minced
1 lb. turkey breast fillets, boneless, cut crosswise into thin strips
1-1/4 lbs. frozen spinach, thawed and drained
3 T. cilantro or parsley, chopped

Turn on broiler. Combine first 3 ingredients, and 2 cloves of garlic in a mixing bowl. Add turkey and turn to coat. Marinate 40 minutes. Heat some stock in a heavy nonstick skillet over medium heat. Cook spinach and remaining garlic, covered, 2 minutes, or until spinach is heated throughout. Season with pepper to taste. Set aside and keep warm. Arrange turkey strips on a broiler pan in a single layer. Broil 3-5 minutes, without turning, or until turkey is done. Serve turkey strips over spinach. Sprinkle with cilantro.

1 (3 1/2-lb.) chicken
1 T. chopped fresh rosemary
2 tsp. chopped fresh thyme
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
4 garlic cloves, crushed
Cooking spray
1/2 C. Lemon Curd
3 large lemons, halved
Fresh rosemary sprigs (optional)

Preheat oven to 450°. Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Combine the rosemary and the next 4 ingredients (rosemary through garlic). Rub mixture under loosened skin, and rub over breast and drumsticks. Lift wing tips up and over back; tuck under chicken. Place the chicken, breast side up, on a broiler pan coated with cooking spray. Pierce the skin several times with a meat fork. Insert a meat thermometer into the meaty part of thigh, making sure not to touch bone; brush chicken with Lemon Curd. Arrange lemons around chicken. Bake at 450° for 30 minutes. Reduce the oven temperature to 350° (do not remove chicken from oven), and bake for an additional 1 hour or until thermometer registers 180°. (Cover the chicken loosely with foil if it gets too brown.) Remove the chicken from the oven. Cover the chicken loosely with foil, and let stand for 10 minutes. Discard skin. Serve with lemon halves, and garnish with rosemary, if desired.

Yield: 5 servings
Serving size: 3 oz. chicken and 1 lemon half

Calories: 269
Fat: 10g
Fiber: 0g

2 poblano chiles (about 6 oz.)
2 Anaheim chiles (about 4 1/2 oz.)
1 red bell pepper
1 T. olive oil
3 C. sliced cremini mushrooms (about 8 oz.)
1 1/2 C. sliced shiitake mushrooms (about 1 [3 1/2-oz.] package)
1/2 C. sliced green onions
2 garlic cloves, minced
2 T. all-purpose flour
1/2 tsp. dried rubbed sage
1/4 tsp. ground cumin
1/4 tsp. black pepper
1 1/4 C. fat-free, less-sodium chicken broth
1/2 C. water
4 oz. block-style fat-free cream cheese (about 1/2 C.), softened
1/2 C. (2 oz.) shredded Monterey Jack cheese
1/4 C. chopped fresh cilantro
Cooking spray
9 (6-inch) corn tortillas, cut in half
2 1/4 C. chopped skinned roasted chicken breast (about 3/4 lb.)
1/4 C. (1 oz.) grated fresh Romano cheese

Preheat broiler. Cut the chiles and bell pepper in half lengthwise, and discard seeds and membranes. Place chile and bell pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil for 5 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag, and seal. Let stand 15 minutes; peel and chop chiles and bell pepper. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, onions, and garlic; sauté 5 minutes. Stir in flour, sage, cumin, and black pepper, and cook 2 minutes. Stir in chopped chiles and bell pepper, broth, and water; simmer 5 minutes or until thick, stirring constantly. Stir in cream cheese. Remove from heat; stir in Jack cheese and cilantro. Preheat oven to 350°. Spoon 1 C. mushroom sauce into an 11 x 7-inch baking dish coated with cooking spray; top with 6 tortilla halves, 3/4 C. chicken, and 1 C. sauce. Repeat layers twice, ending with sauce. Sprinkle with Romano. Cover and bake at 350° for 35 minutes or until bubbly. Let stand 10 minutes.

Yield: 8 servings
Calories: 239
Fat: 7.8g
Fiber: 3g

Pesto:
1/3 C. chopped fresh parsley
1/4 C. chopped fresh sage
1/3 C. fat-free, less-sodium chicken broth
2 T. chopped walnuts, toasted
1 tsp. extravirgin olive oil
1/2 tsp. salt
3 garlic cloves, peeled

Chicken:
1 (7-lb.) roasting chicken
Cooking spray

Preheat oven to 450°. To prepare pesto, combine first 7 ingredients in a blender or food processor; process until smooth. To prepare chicken, remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub pesto under loosened skin and over breast and drumsticks. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a broiler pan coated with cooking spray; bake at 450° for 30 minutes. Reduce oven temperature to 350° (do not remove chicken from oven); bake an additional 1 1/2 hours or until a thermometer registers 180°. Let stand 10 minutes. Discard skin.

Yield: 6 servings
Serving size: about 5 oz.

Calories: 298
Fat: 12.9g
Fiber: 0g